Strength Workout:

Deadlift 1X5 ( add 10 pounds to last lift)


One kb for all movements 53/35 (70/53 adv)

30 1 arm kb c&j ( 15 ea side)
30 Russian twists (30 ea side)
80  Russian kb swings
50 sit ups
50 goblet squats

( 20 min time cap)


Strength: Strict Press 3X5 ( add pounds to last lift) Metabolic Conditioning: 10 minute AMRAP: 15  Pull UPS 15 Power cleans 85/55 ( 120/75 adv) 15 Wall balls 20/14                      


A huge congratulations to Caitlyn and Tanner who competed at South Seattle CrossFit’s Christmas Throwdown Competition this past weekend! Caitlyn placed 1st for women and Tanner took home 3rd in his first ever CrossFit competition! We are so proud of these two!!!!!! Way to represent!! Also, a reminder that our Christmas Party/Anniversary Party is this…

Strength Sunday

Hope you guys are having a good weekend :) Lets go HAWKS!!! 10 minute EMOM: 2 Front Squats at 80-85% of 1RM   WOD: 3 rounds: 500m row 10 Deadlifts (185/125)          

Partner Saturday!!

9am: Partner WOD 10am: Open Gym 11am: Fundamentals   Partner WOD: 20 minute AMRAP: 10 Wall Balls (20/14) 10 Pull Ups 10 Push Ups 10 Box Jumps (20/14) 10 Cal Airdyne   Partner A does first exercise then Partner B does next exercise when partner A is one. Keep alternating, with only one partner working…

TGIF 12/5/14

Hope you guys are having a great week!! Here’s a little chipper to send us off into the weekend….   Strength: Power Snatch 3×5 (add 5# from last week)   WOD: 50 Front Rack Lunges (95/65) ADV: 135/95 25 HSPU 50 Hollow Rocks 25 Ring Dips 50 Wall Balls (20/14) 25 Ice Creams (25 each side)…

Thursday 12/4/14

    Strength: Overhead Squat 3×5 (add 5#/2.5#) WOD: 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead (115/75) ADV: (135/95) Chest to Bar Pull-ups Row or Airdyne 10 cals after each set of S2O and Pull-ups (Example: 10 Shoulder to Overhead, 10 C2B, 10 cal row….9 Shoulder to Overhead, 9 C2B, 10 cal row…etc.)!  

Wednesday 12/3/14

SWOD: Deadlift 1×5 (add 10# from last week) ***remember, if you fail, you rest for rest of day and then retry next week. If you fail two times, subtract 20/30#. WOD: 12 min EMOM: 2 Squat Cleans (135/95) ADV: (155/105) Beefy: (185/135) Rest of the minute perform as many double unders as possible. Write down…


Hope you guys had a great Monday! A reminder to RSVP to the Evite I sent out a couple weeks ago regarding our Holiday/Anniversary Party!! If you are a member and didn’t get the evite, make sure to email Tenny so we have your email address on file! Look forward to seeing you all there!…

New Benchmark “Lyla”

SWOD: 3×5 Back Squat (add 5# to last lift.  Remember that if you fail to try it again next week and if you fail two weeks in a row you will reset, go down by 20#) We are creating a new benchmark today! If you are wondering why we are creating a benchmark…reason being because…